WOD / Events

Jan

Thursday, January 21, 2016

January 20, 2016

Snow Day Schedule:

Friday: No Evening Classes (5:30pm, 6:30pm), Competitors Training at 9:30am.

Saturday/Sunday: No Wods

All CFR7 members can workout at BCF if travel permits. Please be careful. To view BCF schedule click here: Continue to watch WOD page and Facebook for changes.

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Overhead Squat with a :02 pause at depth
5 x 3 (A)

AMRAP 12:
10 Burpees
25 Double Unders
*Courtesy competitorstraining.com

Jan

We will be monitoring the weather to ensure safe conditions for travel on Friday and Saturday. WOD schedule for both CFR7 and BCF may be modified. We will post any and all changes to the schedule by COB Thursday January 21. Please stay current by viewing the WOD post page and Facebook. Thanks and make preparations for both home and travel. Wow, did I make this sound too serious it’s just snow right?

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Partner Wod
For Time
60 Calorie Row
80 WBS 20/14 FX:14/10
100 Double Unders Each (FX:300 singles)
120m Lunges
100 Double Unders Each (FX:300 singles)
80 WBS 20/14 FX:14/10
60 Calorie Row
*1 athlete works at a time (RX DU’s)
*FX can do Single Unders together,

Finisher EMOM 10
2 Deadlifts @ 75-85%

Jan

Tuesday, January 19, 2016

January 18, 2016

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)! Sign up: https://crossfitroute7.com/how-to-join/***

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Rope Climb Technique or
12 Climbs for Time

6 Rounds For time:
10 T2B Fx: V-ups
10 Push Press 115/80, Fx: 95/65, Rx+: 135/95

30 muscle ups for time (10 min cap)

Jan

Monday, January 18, 2016

January 17, 2016

Happy Martin Luther King Day – we will be running a regular WOD schedule we’ll be adding 10am Open gym at BCF if you aren’t working – feel free to join at our sister box!

The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.

Faith is taking the first step even when you don’t see the whole staircase.

Life’s most persistent and urgent question is, ‘What are you doing for others?

Love is the only force capable of transforming an enemy into friend.

Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.

If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.

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Back Squat
5 x 5 @ 75%

For Time:
20 OHS 115/80, FX 95/65
10 HSPU (RX men to 4″ deficit. women FX to 1 ABMAT, all others to std height)
16 OHS 115/80, FX 95/65
8 HSPU
12 OHS 115/80, FX 95/65
6 HSPU
8 OHS 115/80, FX 95/65
4 HSPU
4 OHS 115/80, FX 95/65
2 HSPU

Jan

Sunday, January 17, 2016

January 16, 2016

4:30pm WOD and Yoga today at 5:45pm with Claire. Our new yoga class is FREE for all members and $10 for friends!

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What an Awesome turnout yesterday for the grand opening. Thanks to all the CFR7 and BCF members for attending and bringing friends and family to experience our Community.

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Every 2 Minutes for 10 mins:
1 Snatch (full) + Low Hang Snatch (full)+ High Hang Snatch
(Across as Heavy as Possible)

6 Rounds for time:
200M Run
10 C2B Pull Ups, Fx: pull-ups
10 Power snatches Rx: 115/80, Fx: 95/65